2

votes

Help me stay full!

Answered on September 12, 2014
Created August 01, 2011 at 12:57 AM

Hey everyone,

Allow me to appeal to your immense body of paleo knowledge:

good god i'm eating a lot. no, for real though. like so much. For background, I'm 23, exercise a ton, and I'm really fit, i.e. skinny, all lean muscle, very little body fat.

I've been in the process of going full "paleo" for a year or so now. At first, I was just eating carbs less, but still tons and tons of fruit, nut butters, nuts, etc. then even less carbs, still tons of fruit, naturally sugary stuff, etc. Now I'm at a point where I really do not touch carbs, at all. Once a week I might eat a sandwich or a bowl of cereal or something, but other than that, never, and very little fruit.

My issue is that I am never full. Ever. I eat a ton of different stuff, and I eat pretty much all day, and I'm still not full. generally on sunday, i'll make a massive batch of chili/stew, wherein I'll simmer 15 tomatoes, 5 red onions, 5 bell peppers, jalapenos, butter, tons of spices, pounds of ground meat (beef, bison, lamb, turkey), and 4 eggs. And I'll eat that over the next week. A typical day might look like this:

In the morning, wake up, eat a plate containing a mixture of 5-6 scrambled eggs, an avocado, 4 pieces of bacon, and a few spoonfuls of natural salsa spooned over the top.

Between breakfast and lunch, snacking on 2 hard boiled eggs, maybe more bacon.

Lunch is a big bowl of my chili/stew with 1-2 hard boiled eggs and an avocado in it.

For dinner, a big steak, and a huge side of broccoli fried in butter, with a fried egg on top of it.

And before bed...something else. more eggs, more broccoli, more bacon, more stew, more SOMETHING.

Basically, when I'm not at the gym or at work or sleeping, I'm eating. and i'm STILL NOT FULL. What the hell is wrong with me? Do I just have an absolutely savage metabolism? I understand that's probably a good thing, but honestly, I'm getting kind of sick of eating. And I love eating. I love it. But I'm just always hungry, and I'm always eating and it's becoming a pain in the ass.

So in general my questions are: 1. does anybody have any suggestions regarding why this happens to some people (me) over others? 2. How much does this have to do with my elimination of grains and fruit? 3. Do you think I should reintroduce some carbs to try to combat this? Is this combatable in general? 4. Are you going to tell me to replace some of my protein with specific kinds of veggies to promote fullness? I bet you are. That's cool, I like vegetables. But is that actually going to have any effect? 5. is there anything I can do with regards to my eating schedule, rather than what I'm actually eating?

thanks yall.

E35e3d76547b18096a59c90029e7e107

(15613)

on August 01, 2011
at 08:51 AM

He is a grown man.

4cc2bc5ba11b36da3236f8bc8cb53eb4

(0)

on August 01, 2011
at 06:43 AM

Agree with the advice to stop eating breakfast. I had the same problem as the original poster -- ravenously hungry ALL THE TIME -- until I stopped eating breakfast. When I eat breakfast, I'm hungry all day long. But paradoxically, eating less food has dramatically reduced my appetite. I now eat in an eight hour window (usually 1pm-9pm) and am much more satiated.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 01, 2011
at 02:18 AM

Exactly. So many people think they're eating so much and when they track it they're only at 2500 or the most like 3000. Growing males, especially really active ones, can destroy 4k without a problem. Dude isnt eating enough.

A71d2936d4af72629af684558617649c

(15)

on August 01, 2011
at 01:47 AM

I've been accused, at times, of being an extremist, an "all-or-nothing" type, if you catch my drift. Incorporating potatoes, sweet potatoes is probably the right thing to do. Now I'm kind of salivating thinking about baked potatoes...

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 01, 2011
at 01:35 AM

And if you are still worried track your intake for s full week on live strong or some site and tell us what caloric intake you're at. You're prolly not taking in as much as you think.

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10 Answers

9
667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 01, 2011
at 01:34 AM

Why the hell are you avoiding starch? You're young and fit man, eat your carbohydrates! And just eat more food. Don't make more out of it than it is. Eat a lot of food all the time; protein fat and carbohydrates from potatoes sweet potatoes, etc; drink a bunch of water.

A71d2936d4af72629af684558617649c

(15)

on August 01, 2011
at 01:47 AM

I've been accused, at times, of being an extremist, an "all-or-nothing" type, if you catch my drift. Incorporating potatoes, sweet potatoes is probably the right thing to do. Now I'm kind of salivating thinking about baked potatoes...

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 01, 2011
at 01:35 AM

And if you are still worried track your intake for s full week on live strong or some site and tell us what caloric intake you're at. You're prolly not taking in as much as you think.

7
81bb94ebbfe93b43ee0c76d757da3c48

on August 01, 2011
at 01:27 AM

Good grief! Eat some potatoes, for goodness sake!

5
E35e3d76547b18096a59c90029e7e107

(15613)

on August 01, 2011
at 08:59 AM

I don't know at what point precisely the idea that starch was satiating became the new Paleo Conventional Wisdom, but for the sake of diversity I'll suggest the old one: you need more fat. Personally I don't find starch at all satiating- it's like an unappetising appetiser, in that faced with a plate of rice or potato, I won't find either particularly enjoyable, but eating some will just stimulate my appetite for more. Still, there's doubtless some individual variation here. Indeed I read recently about (but can't get the full article) that the press releases claim suggest that Europeans are more inclined to crave/only be satiated by fat, rather than carbohydrate, which would explain a lot.

As to why I think you might need more fat specifically. Most of your calories seem to be coming from: scrambled eggs, bacon; hard boiled eggs, bacon, hard boiled eggs; steak, fried egg; eggs, bacon mince.

Of course, it's possible that the couple of occasions you mention adding fat you're really adding gallons and gallons of fat to your meals, but I suspect not. There's a limit to how much fat you can imbue a fried egg with. Both your avocados are, together, about 5-600 calories, which, if you're young and active might be only 20% or less of your daily calorie needs. Eggs are pretty fatty, but they're still around 35% protein which, in my view, is far too much. Protein is very satiating, but if you have no fat stores of your own, then I imagine your body will demand some source of fat (or, indeed carbs, which are an indirect source of fat). Simply piling protein upon protein won't work. After you've had a good portion of your protein needs (whatever they are) for breakfast, why don't you simply eat a large dose of fat (butter, cream etc.) until you're full and see what happens. I imagine it'll be much more filling in the long term than topping up your proteiny breakfast, with a proteiny snack a couple of hours later.

2
0a2dd50f2d3951bf3fb83fc4638c9512

(1960)

on August 01, 2011
at 02:16 AM

Sounds great to me. Wish I had your metabolism! Only thing I can think of is maybe you're not getting enough fat. Add in an avocado each day, and some olives. Cook with bacon fat, coconut oil, lard or ghee. Eat some almond butter with a banana.

And count your blessings! You're lucky!

2
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on August 01, 2011
at 01:48 AM

It may feel like you are eating a lot(because protien and fat are very satiating) but from looks of it your calories aren't that high. You could potentially only be getting ~2500 cals according to my rough estimate, which is probably too low in your circumstance. I also notice that anytime I restrict a certain macronutrient I get ravenous, low carb is definitely not optimal in my experience as a very active 22 yr old male.

Bottom line replace some of the eggs with more fruit, tubers and fat preferablly from animal origin. If you can tolerate milk that might be a good option for some extra cals.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 01, 2011
at 02:18 AM

Exactly. So many people think they're eating so much and when they track it they're only at 2500 or the most like 3000. Growing males, especially really active ones, can destroy 4k without a problem. Dude isnt eating enough.

1
8e204409aea24957ddbb2ac4fb75cf25

on August 01, 2011
at 01:23 AM

Are you hungry when you wake up in the morning? If not, you may be able to get away with some Intermittent fasting. Simply dont eat until late morning or early afternoon when you first get hungry. I shoot for an 8 hour eating window myself, typically from 1-9pm give or take. When you train yourself to go prolonged periods of time without food, you typically dont get hungry as often. Results may vary.

Sounds like your getting lots of fat and protein, which are typically very satiating. Maybe your exercising too much and/or not resting enough?

4cc2bc5ba11b36da3236f8bc8cb53eb4

(0)

on August 01, 2011
at 06:43 AM

Agree with the advice to stop eating breakfast. I had the same problem as the original poster -- ravenously hungry ALL THE TIME -- until I stopped eating breakfast. When I eat breakfast, I'm hungry all day long. But paradoxically, eating less food has dramatically reduced my appetite. I now eat in an eight hour window (usually 1pm-9pm) and am much more satiated.

0
3e1e8dc7c8a9c7d47ef3b3d0572f3c25

on January 04, 2014
at 01:41 PM

this is how I am feeling at the moment too. I am going to experiment with some more carbs - some sweet potatoes to start with.

I am eating very similar foods to you and I have eaten a whole pot of double cream and I was still hungry. I don't think it's fat. I think it is carbs. I don't think another avocado will suddenly fill you up. I know it wouldn't touch the sides for me either.

I know it defies the science that carbs make you hungry and protein fills you up. Protein ramps up the metabolism and makes you energetic in my experience. I think women feel differently on very low carb than men, especially if they don't have any weight to lose. It can mess with your hormones.

Carbohydrate, even a little, raises serotonin and gives you that warm sated feeling, without it it is just go, go, go.

I didn't realise pale would do this until I started. I had a bit of an eating disorder in my early 30's and now and then, when I treated myself to a small bowl of pasta or rice, that was the only time I felt my appetite switch off and I would sleep, finally.

0
77877f762c40637911396daa19b53094

(78467)

on January 22, 2012
at 02:17 PM

Here is your answer: FIBER. When you base your diet around protein and (usually) fatty foods like eggs and meat you are cutting out the #1 nutritional element that makes you feel full....FIBER. Yes protein is also known to supposedly make you feel full, but I don't think that is the case for everyone. I know in my case if I were to eat a steak I would be hungry half an hour later. Why don't you try eating more fiber and seeing if this healthy ingredient makes you feel full instead?
Fiber has numerous other nutritional advantages but making you feel satiated is one of the main ones. The average adult needs a MINIMUM of 20-35 grams of fiber a day, however your average American only consumes about 14 grams per day. I find 20 grams to still be way too low, and have talked with doctors who recommend far more per day, it is really an individual thing at times. I myself am female and consume an estimated 55 grams of fiber per day. Where is fiber found? Your answer there is plants. Meat, fish, poultry, eggs, and milk do not contain any dietary fiber. The only things you listed in your typical day schedule that contain fiber are avocados (13g per avocado), peppers (not jalapeno peppers, 2g for all types red, green and yellow), tomatoes (1g per tomato). With the exception of the avocado, the things you are eating with fiber are very low fiber foods. In total then your estimated dietary fiber intake is about 16 grams (if in this stew you are consuming a whole pepper and whole tomato daily). Search online for high fiber foods and you will find all your results are grains, fruits, and veggies. Lists online will also tell you how much fiber each food has. One thing is super important though, and that is to make sure that you drink the daily recommended amount of liquid per day or even more when you eat more fiber, as fiber absorbs water. So drink a lot! Good luck and I hope this has helped!

0
4d935f433b0acb40a420c35706d743f0

on August 01, 2011
at 05:18 AM

Girl that might be a metabolic issue. Personally I like natural medicine and have a naturapath dr but I oils for sure check your blood and mineral levels. A grown man could eat what you mentioned and be stuffed. It sounds like something more significant than a high metabolism.

E35e3d76547b18096a59c90029e7e107

(15613)

on August 01, 2011
at 08:51 AM

He is a grown man.

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 01, 2011
at 02:19 AM

You say "exercise a ton". I'd say some clarification on what type of exercise you engage in and to what benefit your seaking? Are you collegiate athlete? Bodybuilder? Endurance? IS it just for good health or to look good at the beach? Why are you working out. That would have a lot to do with how you should tweak you nutrition. As for now all I can say is if your hungry eat. Obviously stick with good (read paleo) food. But you could stand more sweet potatoes and rood veggies/fruits if your really hitting it that hard.

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